Weight Loss 101: Diet or DIY?

Weight Loss 101

Dieting, like many other issues related to our well being, is a highly personal process. What works for everyone you know may not work for you. In fact, you may find your weight-loss efforts are more successful when you change your lifestyle rather than dieting at all. So, is dieting for you?

Before you make the decision about how you are going to lose weight, you need to have set a healthy weight, learned how to track your BMI, to understand how your metabolism and how calories work.

The choice you need to make now is: Will you follow a diet or "do it yourself" (DIY)?

Many people follow set diets to lose weight and some of them keep it off; quite a few others create their own "DIY" plan of cutting calories by using a Web site like About.com's calorie Count, reducing portions, and making healthier choices.

Which way will work for you? You may not know for certain until you try for yourself, but the following may help you decide:

Who Should Diet or DIY?

Those who do best with DIY plans:

• understand the concept of calorie counting
• have a good knowledge of basic nutrition
• are honest about their food intake
• are careful about portion sizes
• eat a variety of foods

Those who do best with diets:

• need structure in their meal plans
• may need to be willing to eliminate certain foods for good or for a period of time (e.g. two weeks of a particular "Phase" of the diet)
• research diets until they find the best fit for them
• stay on the diet for the duration of their weight loss and then adapt it to weight maintenance

The Big Picture

The reality is many people can't stick to a diet long enough to get to -- or stay at -- their goal weight. Diets that are too strict or that eliminate your favorite foods make it virtually impossible to do so.

If you have a lot of weight to lose, say 100 pounds, are you willing to follow a set meal plan for the diet you are considering, or eat pre-packaged foods, for up to an entire year? Think about that before you choose a diet; weight loss programs with more flexibility (such as Weight Watchers) are easier to stick to for long-term success.

Those dismal statistics you hear that practically everyone who loses weight gaining it back, do, unfortunately, have some truth to them. That's because many diets don't provide a plan for keeping the weight off. Once you're done, you're on your own ... and that's where trouble can start. The moment you return to your old eating habits, the weight will start to come back.

If You are the "Dieting" Type

Don't get me wrong, diets do work for some people. Some of us need structure in every aspect our lives and a diet plan provides that for your eating habits.

If you know you are the type of person who not only can tolerate -- but actually prefers -- to be told what to eat (and even when), then you will probably be better off following a diet than creating your own plan.

If you find a diet plan that you are willing to follow for the rest of your life (one that recommends lifestyle changes rather than temporary solutions), then you can be confident of long-term success.

It may take a couple weeks on any given diet for you to find out if it is "doable" for you. (If you wake up every day dreading eating, that's a sure-fire sign that diet isn't for you.)

Make the Choice

If you find it easier to be given a meal plan to follow, it's time to give a diet a try. If you like the most flexibility possible and freedom to eat any food of your choosing, DIY is probably for you. If one method doesn't work for you, you can always switch at any time.

My personal take on it? In my experience, I am more likely to lose weight and keep it off if I do it my way rather than the way someone else tells me to. But that's me. The key to weight loss is finding what works for you and then sticking to it.

Continue: Before You Choose a Diet

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Spring Clean Your Diet!

No matter which diet you're following, there are a few foods that anyone serious about losing weight should give the boot. Do a good, old-fashioned spring cleaning of your diet and remove unhealthy foods from your kitchen.

Culprit 1: White Bread

White bread is a staple of the American diet, loved by kids and adults alike (especially when there's a nice layer of peanut butter on one slice and grape jelly on the other, but I digress.) It's only human to prefer white bread to whole-grain varieties. Why? White bread is a refined carb, which basically means it's sugar -- and we all tend to have a liking for that white stuff, too.

White bread is typically enriched, which means nutrients that are stripped away are added back in. Even so, it doesn't pack the nutritional punch of whole grains. Even the "lite" or diet versions of white bread aren't such a good idea, even though they contain fewer calories than regular white bread. Another reason to go for whole grains? White bread digests much more quickly than whole grain varieties and therefore leaves you feeling hungry again much sooner.

Culprit 2: Soda

Soda is chock full of empty calories that go down oh-so-easily. Just one serving of regular soda packs in more than 100 calories -- and how many of us stop at just one serving? Go back for refills at your favorite fast food eatery and you can easily consume thousands of liquid calories in one sitting. Be careful of sports drinks, as well. Most of them contain just as many calories, and just as much sugar, as soda.

Culprit 3: Too Many Fruit Juices

Sure it sounds like it is always the healthy choice, but fruit juice can contain as many calories as soda, too. One small glass of orange juice packs in just over 100 calories. So, if you drink several glasses throughout the day...well, you do the math. Of course, it is preferable to soda, thanks to its vitamin content. But if you're really looking for a better caloric bargain that will benefit your health, choose whole fruit instead of juice. You'll take in fewer calories and more fiber, especially if you choose a fruit with skin, like an apple.

Culprit 4: Fattening Frozen Foods

Fish sticks and chicken nuggets may be convenience champions, since they are easy to zap in the microwave and are ready in seconds. However, they can spell diet disaster. These options are deep fried long before they make their way to your freezer, and that turns healthy poultry and fish into diet duds. Look for frozen, grilled fish fillets and grilled chicken patties or strips to get the benefit of convenience without so much fat.

Always check the labels on frozen dinners, even if they sound healthy. While offerings from brands such as Lean Cuisine and Healthy Choice are often lower in fat and calories than traditional frozen meals, the counts can vary significantly among meal varieties, even if they're made by the same company. A good rule of thumb is to choose meals with 300 calories or less and always supplement them with a veggie-filled side salad, which will leave you feeling more satisfied.

Culprit 5: Full-Fat Dairy

Dairy is good for us because of its nutrient content. It is particularly beneficial for women, who need calcium to prevent osteoporosis. Calcium may help with weight-loss efforts, too. But full-fat dairy products, such as whole milk and regular cheese, are not exactly waistline-friendly (despite their calcium). A large glass of whole milk actually packs in as much fat as a small hamburger patty.

You can easily adjust to reducing the fat that you get from dairy by "downgrading" a little at the time. Nobody says you have to switch from whole milk in your cereal one morning to fat-free milk the next. Try reduced-fat for several weeks, then work your way down to fat-free (skim) milk. I drank whole milk until my early twenties, and was sure I would never going to get used to 1%. Now, I actually prefer it!

Remember when "diet cheese" first came on the market in the 90s? I thought is was the answer to my prayers, because I'm virtually a great big mouse when it comes to getting a cheese fix each day. So, I was a little disappointed at the initial offerings (especially a low-fat cheese I bought which didn't melt!) The good news is that low-fat cheeses that line store shelves today are much, much better, both in taste and texture (and yes, even "meltability.") Try one -- you might not be able to tell the difference.

Helpful Suggestions

• No one can avoid less-than-healthy foods all the time. (If they do, they probably have stellar willpower and not much fun.) While it's better to not have these foods always on-hand, you can probably strike a happy medium when it comes to some favorites. When you play "food cop," keep one for every four or five foods you toss.
• Always keep in mind that moderation is the key in all things weight loss. Remember, when it comes to long-term weight management, small changes are the ones you'll find easier to stick with. And the new, good habits you stick with are the only ones that will work.
• Not sure if you should keep or toss that snack in your desk drawer? Find out the calorie count for all your favorite foods by searching Calorie Count Plus. You can find healthier swaps and even track your calorie intake, too.

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15 Facts for Newbies

From?Jennifer R. Scott,?former?About.com Guide

Updated December 08, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

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Weight Loss 101

Keep it Real

A food diary is an excellent first step in assessing how you eat. It can also help you understand why you eat the way you do, which is often just as important when it comes to long-term weight management.

The most important factor in keeping an effective food diary is to make it an honest one. A study showed that women in particular tend to fudge when keeping a food record -- coming up short by close to 1,000 calories wasn't unusual.

Why go to the trouble of keeping a food diary if you aren't going to be honest with yourself? Remember, no one has to see it but you, so do yourself a favor and stay truthful.

What to Include

You can see an example of a food diary page here.

Here are some ideas on what you can track with a food diary:

• Fat grams, calories, carbs, protein, fiber, etc.
• Your danger zones
• Your underlying reasons for eating (aside from true hunger)
• Your appetite and/or cravings
• Your portion sizes
• Your feelings after eating

In order to track your fat and/or caloric intake, keep a nutrient guide book handy or use a food database like About.com's Calorie Count.

Using your computer or just an old-fashioned notebook, simply create a column for the name of the food and the required number of columns for each nutrient you will track. Divide the columns into sections according to meal and/or time of day so you can stay organized.

Do You have Portion Distortion?

If you're not ready to keep tally of your fat and calories yet, try just writing down how much you eat over the course of the day. (If you can't figure out where your extra weight is coming from, it may be that you are overeating and don't know it.)

You don't need to buy a scale or pull out measuring cups. Why overcomplicate it when you're just starting out? Use your own measurements (e.g. a salad bowl of popcorn, a fistful of M&Ms, a mug of hot chocolate) for now.

Remember, a rough estimate as you start keeping a record is better than not keeping one at all. (Something as simple as logging how many cans of soda you drink each day may well be an eye-opening experience.)

In a few weeks, when you've become accustomed to writing everything down, you'll be ready to start keeping a more in-depth record.

Get to the Heart of It

If you tend to binge due to stress, or you regularly give in to emotional eating, your food diary can help you cope.

When you catch yourself eating when you're not hungry or giving into a binge, spend some time in reflection so you can figure out why it happened. Then -- as tough as this may be to admit -- write down why you ate (hunger, boredom, etc.) and how you felt afterward (guilty, deserving, etc.). You may find it helpful to record when you tend to overeat so you can plan to arrange other activities in the future that will take your mind off of food.

Here are some examples of questions you may want to answer when you eat for emotional reasons:

• How were you feeling before you ate?
• Did you feel gut hunger?
• Who were you with?
• Did you eat hurriedly or calmly?
• Can you recall everything you ate?
• Did you eat normal portions?
• Were you doing another activity (like watching television) while you were eating?
• How do you feel now (e.g. satisfied, healthy, guilty)?
• Overall, was this a positive or negative eating experience?

You will find writing down and acknowledging these questions and answers will go a long way in helping you understand and prevent emotional eating.

When you see everything you can do with a food diary, there's no reason not to do one! You don't have to wait for a special day or a special meal. Just do it.

Continue: Assess Your Weight

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Nonessential Fat

Definition: Nonessential fat is extra fat stored in the body; it is mainly located in fat cells or adipose tissue, subcutaneously (below the skin) and surrounding internal organs. Factors such as heredity, gender and diet influence the amount of one's excess nonessential fat.

Also Known As: storage fat

Examples:

Excessive nonessential fat is typically the result of regularly consuming more food energy (calories) than the body expends.

Weight Loss Glossary

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What is Metabolism?

Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning.

Your metabolism burns calories all the time, whether you're just sitting on the couch or you're jogging around the block.

Even while we sleep our metabolism is working. Your body is using up energy to keep running -- to make your heart beat, your kidneys function, and so on.

Your Basal Metabolic Rate (BMR) is the number of calories you would burn even if you slept all day and night.

Many factors can affect your BMR, including your age, health, stress level, and even the temperature of your environment.

To get a general idea of what your BMR is, multiply your weight by 10. If you weight 150 pounds then your BMR = 150 x 10 kcal/lb = 1,500 kcals (kcals stands for the number calorie burned).

Your true resting metabolic rate will vary from any one else around you. It is influenced mainly by your body size and muscle mass, as well as genetics.

To get a more accurate estimate of your metabolism, a qualified trainer or a registered dietitian can measure it on a small device like a calculator. It will compute the number of calorie you actually burn per minute -- an estimate of your resting metabolism.

Inquire at your local fitness center or hospital to see if they offer this service.

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Body Composition

Definition: Body composition refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body composition.

Ways to assess your body composition, and body fat percentage, include measurement with calipers and tests such as underwater body fat test, the BodPod, DEXA Scan, and Bioletrical Impedence.

Examples:

Someone with a body composition that includes excessive body fat is more likely to suffer from weight-related health problems.

Learn More: What is Body Composition?

Weight Loss Glossary

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